6/22/2021 - Athletic Conditioning

3 min instructor demo


warmup: beings block


2 Rounds: (timecap: 25 min)

1k row

2 DB Manmakers

3 ea. DB snatch

4 rolling burpee

5 box jumps

6 DB Devils Press

7 DB Thrusters

8 ea. DB reverse lunge

9 DB power planks

10 squat jumps

11 MB sit-ups

12 gripr slams

*If finished repeat all exercises except the row for a rep count of 12 each*


2 min recovery & instructor demo


12 min AMRAP

25 stroke row (remember total distance of all rows)

24 alt. plank shoulder taps

25 BW squats

24 full sit-ups


90 second recovery & instructor demo


1 Round: (10 min timecap)

Row total distance from 12 min AMRAP

when finished: 12-11-10-9-8-7…..

DB curl to press

Hand release pushup

High knee bench toe taps


5 min cool down & stretch